Olympic LiftsAdvanced
Hang Clean
A clean started from the hang position above the knees rather than from the floor. It isolates the explosive second pull and the turnover into the front rack.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Quadriceps
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Sets
- 3–5
- Reps
- 2–4
- Rest
- 90–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.